Monday Medicine

She forgot daily exercise... Oh well, I'm sure that's what she meant by eating slowly!  Happy Birthday, Lucille Ball!

Summer Olympics London 2012

Source: Official Olympics 2012 on Instagram

Are you as excited as me about tomorrow's opening of the 2012 Summer Olympic Games in London?  I just cannot contain my anticipation!

In case you're not already pumped up enough about the Games, here are some fun links to further fuel your appetite:

Motivational Olympian Quotes from Women's Health Magazine

Sprinting Workouts to Celebrate the Games

Go for the Gold: Fitness Tips for the Everyday Olympian

A Gold Medal-Worthy Workout--Train Like Olympian Allyson Felix

Olympic-Inspired Track Workout Ideas from Shape Magazine

Where will you be watching the opening ceremony from?  I know I am wishing wishing more than ever that I could be in London right now, considering events haven't completely sold out and tickets are even being give away for free for tomorrow night!

Working out in heat & humidity

Source: SheKnows Magazine

Is it hot and humid where you live?  Then this workout from POP Pilates is just what you need!  The best part is how Cassey talks you through the entire video with her funny commentary that distracts you from the burn.  Oh, and did I mention she's working out in Australia (one of the countries I've dreamed of visiting since I was little)?!


Here are 8 safety tips from Active.com for exercising in torrid temps:

1. The time of day is important. Unless you are training for an event that takes place in the daytime heat, avoid exercising from 10 a.m. to 3 p.m. It's the hottest part of day. Generally, the early morning is the best time to workout, especially if it's going to be scorcher that day.

2. Wear loose, light-colored. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed, "hi-tech" running shirts and shorts. They are often made from material meant to keep you cool.  

3. Sunscreen is a must. I use SPF 45 just to be safe. It's important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days.

4. Stay hydrated. Before you go out, drink a glass or two of water. Carry a bottle of water or even a hydration pack such as the CamelBak. Take a drink every 15 minutes, even when you're not thirsty. When you're done with your workout, have a few more glasses of water.

5. Replenish your electrolyte and salt intake while exercising. I like to use SUCCEED capsules--small, simple packs of sodium and electrolytes that keep my system in check.

6. If you can, choose shaded trails or pathways that keep you out of the sun.

7. Check the weather forecast before you start your workout. If there's a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.

8. Most importantly, listen to your body. Stop immediately if you're feeling dizzy, faint or nauseous.

Focus on: Inner Thighs & Calves

Here is an overdose of amazing leg exercises, courtesy of Pop Pilates.  If your legs aren't on FIRE by the end, then you'd better just start the video again!



Love the burn!

Holiday workouts

Source: Flickr (user athletachi)

Do you ever work out on holidays?  When the weather is perfect outside, it's hard not to get out there and be active!

Here are some tips from FitSugar on creative exercise ideas for the 4th:

1. Start your day right: If you know you'll have a jam-packed schedule of eating, drinking, and lounging tomorrow, make crossing off your workout your top priority in the morning. Take advantage of the holiday and grab some friends to catch up with or wake up early to get in a morning run before the crowds. You'll feel great for the rest of the day knowing that you still accomplished your workout and started off your day of celebrating on the right foot. 

2. In the kitchen: Chopping, cooking, and prepping your barbecue fare can be a great workout for your arms, but for even more of a workout, add some lower-body moves to your cooking to burn even more calories. Do one of these basic lower-body exercises (like squats, lunges, and deadlifts) while you're waiting for the water to boil, and finish with these stretches you can do in your kitchen.

3. Schedule it: It's the Fourth, and you've got one thing on your mind — how to get to a beach, stat. Between tanning and gossiping, make sure you schedule in some time to enjoy the sand and surf while being active. A casual swim in the ocean or renting a kayak for an hour or two can break up your day and also make sure you're not sedentary for hours on end. Learn just how many calories you're burning when you do water sports here. 

4. Wind down: If you're feeling stuffed after your barbecue, gather your friends and family for a walk around the block or to catch the fireworks, or go on a bike ride before the sun sets. The light exercise will help you feel less bloated and can help you get a good night's sleep so you can wake up ready to continue your workweek.

Stay beach-ready

Do any of you ever go to the library for new fitness inspiration?  I was there last week, and picked up Jackie Warner's Crunch-Free Xtreme Abs to try out.  This DVD consists of two segments: a standing abdominal workout, and a and floor abdominal workout, in 16 minute-sets.  I found the floor segment to be the most effective and felt the burn immediately.  Jackie gives tips throughout (make sure to watch your back and pay attention to posture!), and offers two different levels of intensity for each exercise.

One aspect I really appreciated about this workout is that Jackie takes the time to work out your back muscles, as well (particularly in the second part).  We spend so much time pulling our core in, that we often forget the need to stretch out the other way.  This is vital to avoid injury and muscle strain.  It's way too easy to pull your back muscles, and then simply moving around (heck, forget exercising) is all the more difficult!

After doing just the floor workout from Xtreme Abs today, I transitioned into some Zumba dancing, a couple of videos from Tiffany Rothe's YouTube channel, and this great little 10-minute workout to keep you swimsuit-ready, from FitSugar.  Enjoy!

Wednesday Workout Inspiration

Source: FitSugar

When you're feeling like you can't lift another weight, jog another ten paces, or do one more sumo squat, just think about this.  The hard work will pay off, and you'll feel incredible because of it!  Push through the pain and the struggle and WIN.

It'll all be worth it in the end...